Transitioning to a healthier eating routine can feel daunting, but it doesn't have to be. We both understand the challenges that come with making significant lifestyle changes, and we're here to support you every step of the way. Small, manageable steps can lead to substantial, long-term benefits. In this article, we'll guide you through five practical steps to help you embark on your journey toward healthier eating, making the process simpler and more enjoyable. Let's take these first steps together and put an immediate bounce in your step!
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Hi, we're Sheri and Gina from Yonder! Our journey into health and wellness is deeply rooted in our faith and our passion for living a life of purpose. We believe that by nourishing our bodies with the best that nature offers, we can honor the incredible design that God has given us. Eating nutritious whole foods the way God made them is at the heart of this belief. At Yonder, we strive to provide you with the knowledge and tools to make healthy changes, achieve a balanced lifestyle, and thrive, fulfilling your divine potential.
1. Eliminate Processed Foods
When looking at ingredients, we should avoid artificial additives, artificial sweeteners, refined sugars, and vegetable oils (AKA industrial seed oils). There are many positive options to replace processed food, such as almond butter or natural peanut butter instead of commercial peanut butter. Nut butter and celery is a great snack, which fills us up and provides protein to quench our hunger.
Baked sweet potato with grass-fed butter is another excellent option. Raw dairy is superior, and we can find raw butter, milk, and heavy cream at stores like Sprouts. Other healthy snacks include berries, which are low in sugar; hard-boiled eggs, which are pasture-raised and hormone-free; raw almonds; raw walnuts; and raw Brazilian nuts. We store all our nuts in the freezer to prevent mold and rancidity. Additional good snacks are grass-fed beef jerky, avocado, nitrate-free lunch meat wrapped around avocado and sea salt, freshly made green juice, and organic apples sprinkled with fresh cinnamon. These are just a few examples of healthy snacks that help regulate blood sugar and provide lasting energy.*
2. Eat Real Foods
Real whole foods include fresh fruits, vegetables, nuts, seeds, unrefined grains, and beans. These foods are unprocessed, unrefined, and do not contain any added salt, sweeteners, fats, or artificial additives. Eating real whole foods provides the vitamins and minerals our bodies need. They are very high in dietary fiber and water, which contribute to better energy, health, and beauty. Swapping out processed options for whole foods can help stabilize blood sugar levels and support overall well-being.
3. What You Drink Matters
Switch to organic coffee like our Faith Farms Mushroom Coffee. This coffee contains Lion's Mane mushroom, which supports healthy brain function, concentration, memory recall, creativity, and productivity, as well as Chaga mushrooms, which help reduce inflammation* and are extremely high in antioxidants. Chaga mushrooms also support good blood sugar levels, insulin resistance, and the immune system.
Additionally, consider herbal teas like coriander cumin fennel tea and licorice mint tea, both of which are amazing for digestion. Green tea is another excellent choice; its catechins—EGCG, EGC, ECG, and EC—are helpful in fighting and preventing cancer, protecting DNA from free radicals, aiding detoxification, and shielding the body against UV radiation, according to the National Cancer Institute and many other research institutes. Green tea is also one of the best anti-aging beverages we can drink.
Also, make sure to drinks lots of purified/filtered water. Get in the habit when taking water with you to put it in stainless steel insulated water bottle or glass bottle, ditch the plastic altogether or as much as you can.
Making warm healthy beverages are so good for your digestion and health, it is one of the #1 ways I nurture myself on a regular daily basis.* From bone broth to my dandelion tea latte, to herbal teas I have on hand and take tea bags with me when I am out, drinking filtered water, about 12 ounces max of coconut water a day to replenish electrolytes after my workouts and Kombucha are all amazing beverages to consume to improve your health immediately.*
Last but not least, I love to incorporate smoothies with Yonder Collagen (flavorless, chocolate or creamy vanilla) into our diet. Smoothies are wonderful because they are so versatile. You can add whatever fruits, veggies, and whole food ingredients you want to get the right balance of nutrients and taste you are craving.
4. Start Your Day Right
Switching to a new routine can make an instant improvement! Our routine is as follows: we wake up and have a tall glass of room temperature or warm water with half a lemon squeezed into it. Then, we enjoy a warm beverage, such as herbal tea, mushroom organic coffee, or bone broth. Eating breakfast within an hour of waking helps set our digestion and metabolism on a positive track for energy, elimination, and overall health.
Our breakfasts are mostly eggs and a green veggie stir-fried in coconut oil or grass-fed butter, or a smoothie. Our smoothies vary, but a typical recipe includes a protein powder like hemp protein, plant-based protein, or collagen peptides; a superfood like ground chia, ground flax, avocado, coconut oil, or cocoa powder; a banana and/or berries; and almond milk or coconut milk.
In addition to a nutritious breakfast, we can create sustainable healthy habits by getting morning sunlight into our eyes before looking at our computers or devices. This helps reset our circadian rhythm. Grounding ourselves outdoors also aids in resetting our circadian rhythm, promoting overall health and metabolism. Integrating these habits into our daily routine supports a balanced and healthy lifestyle.
5. Get Moving
In our daily lives today, there's a lot of sitting at computers or looking at our cell phones. Being sedentary is detrimental to our health, leading to depression, premature aging, and digestive issues. To combat this, try taking a break every hour to stretch, do a few exercises, or take a 5-minute brisk walk. These small changes can make a significant difference in your well-being. Additionally, establishing an exercise routine 3-4 times a week can greatly benefit your health. Sweating, working on cardio, and building muscle help detoxify the body and act as natural medicine.
Remember, exercise is a powerful tool for maintaining overall health and vitality. You can also incorporate simple activities like standing while working, using a stability ball as a chair, scheduling walking meetings, or even using a walking pad at your desk to get those steps in and keep your body moving throughout the day. We both have made this a priority in our daily lives, and when we don’t, we can really tell the difference! So set a daily alarm on your phone to remind you to get moving!
In Conclusion:
These basic steps are a great way to get started, from here there is so much more to learn from addressing root causes in our health issues from anxiety, bloating, thyroid problems, autoimmune disorders, blood sugar issues, detoxing issues etc. As I continue to blog and post articles I will be sharing with you a lot of information about so many ways to improve health, from cookware to our air quality in your homes, to the products we put on our skin. After these steps here in this blog post, I would say the next steps would be lessening the toxic load in our homes and what we put topically on our bodies, that will be coming up in future blog post. Remember baby steps …
We're Sheri and Gina, the founders of Yonder, a clean collagen company born from our childhood friendship and shared health struggles. Through our faith and dedication to natural wellness, we discovered the transformative power of clean nutritional ingredients, including pure collagen peptides. Now, we want to share this with you. Trust in our firsthand experience and join us on the path to optimal wellness with Yonder - pure, clean, and potent. To learn more about our story and mission, visit our 'Our Story' page.
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